Journal Worksheet: Applying 'Atomic Habits' in Real Life

 


This guided journal worksheet will help you reflect on and implement the principles from James Clear's 'Atomic Habits' in your own life. Each section includes prompts and space for you to write your thoughts, plans, and reflections.

1. The Power of Tiny Changes

·        What is one small, daily action you can take toward your goal?

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·        How would your life look in 6 months if you stayed consistent with this small habit?

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2. Identity-Based Habits

·        Write down one habit you want to build. Now, reframe it as part of your identity.

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·        How does this new identity statement make you feel?

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3. The Habit Loop (Cue, Craving, Response, Reward)

·        Identify one current habit and describe the loop:

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·        Cue: ___________   Craving: ___________   Response: ___________   Reward: ___________

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·        How can you redesign this loop to serve you better?

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4. Make Good Habits Obvious

·        List 3 ways you can adjust your environment to make your habit more visible.

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5. Make Good Habits Attractive

·        What enjoyable activity can you pair with your habit to make it more appealing?

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6. Make It Easy

·        Choose one habit you want to make easier. How can you remove friction?

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·        What’s the 2-minute version of this habit?

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7. Make It Satisfying

·        What small reward can you give yourself after completing your habit?

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·        How will you track your progress?

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8. Environment > Motivation

·        What changes in your environment would make this habit effortless?

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9. Break Bad Habits

·        Pick one habit you want to break. How can you:

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·        - Make the cue invisible?

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·        - Make it unattractive?

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·        - Make it difficult?

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·        - Make it unsatisfying?

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10. Systems Over Goals

·        Write down one goal you have.

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·        What daily/weekly system will help you achieve it?

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Location: India

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